Four muscles and their related tendons form the rotator cuff, a muscle system that supports your shoulder and lets you move your arm. Rotator cuff injuries can limit the range of motion in your shoulder and cause arm weakness. Stretching and strengthening of the shoulder muscles helps regain range of motion and a return to normal activity. Stretch equipment can help you exercise these muscles effectively.

Weights

Most gyms and fitness centers are equipped with free weights, also called dumbbells, and weight machines that stretch out your shoulder muscles. Weight training is a form of strengthening. Use light weights for shoulder exercises to put your shoulder through its normal range of motion and strengthen the muscles too. Sit on a bench or chair that supports your back. Hold a weight in each hand with your palm facing out, resting your hands on your thighs. Raise each hand separately to shoulder height with elbow bent and facing out. Straighten your arms over your head. A shoulder press machine achieves the same goal when you lift the handles. The weights on a shoulder press machine are placed in the bottom of the machine.

Sticks

Shoulder stretch equipment does not need to be fancy to be effective. Use a broomstick, yardstick or cane that spans from above your shoulder to your midsection. Hold one arm out to your side as if you were imitating an airplane. Bend your elbow, hand pointing up the palm facing out. Rest the stick in the space between your thumb and index finger on your raised arm. Position the stick so that it runs down the back of your elbow. Grab the stick with your other hand toward the bottom, level with your stomach. Pull the stick forward with your bottom hand and hold for 15 seconds.

Bands

Resistance bands are stretchy rubber bands that give you more of a challenge and a deeper stretch. The bands are portable, allowing you to stretch anywhere, at any time. Consult your trainer or physical therapist to determine the strength of band you should use to avoid injury. Use resistance bands in place of a shoulder press or weights to stretch and strengthen your shoulders. Take one band in each hand. Stand on the other ends of the bands to secure them. Raise your hands to shoulder height with you elbows bent. Straighten your arms up over your head and bring back down. Use the bands to stretch your shoulder and back too. Attach the bands to a chair just above shoulder height when you kneel. Kneel on the floor with back straight and one band in each hand. Pull down on the bands until your arms are straight out at your sides. Complete 10 repetitions of each of these shoulder band stretches.

Balls

Stability or exercise balls are exercise tools for a number of different shoulder stretches. The ball challenges your balance as you stretch. Place your upper back and shoulders on a stability ball with your knees bent and feet flat on the ground. Use dumbbells to perform a shoulder press. If you have no weights, use the ball to stretch and strengthen your abs an shoulders. Lie on your stomach on the ball with hands and feet touching the ground. Walk your hands out in front of you until just your toes are resting on the ball. Your hands will be on the floor with arms straight as in a pushup position. Maneuver your torso into a handstand position for an added challenge.

Towels

A towel is perhaps the most low-tech stretch equipment for your shoulders. Hold a towel in one hand slightly above your head. Let the towel hang down your back. Grasp the bottom end of the towel with your other hand, also behind your back. Hold the position for 30 seconds to stretch the internal rotator muscles.

About the Author

Erica Roth has been a writer since 2007. She is a member of the Society of Professional Journalists and was a college reference librarian for eight years. Roth earned a Bachelor of Arts in French literature from Brandeis University and Master of Library Science from Simmons College Graduate School of Library and Information Science. Her articles appear on various websites.